CrossFit Golden: Monday 7.9.12

Paleo Week

Every blog post for this week will contain information about the Paleo Diet. If your diet is strict Paleo or you have no clue as to what I’m talking about, this week will serve both ends of the spectrum. If you have any recipes, success stories or anything pertaining to the Paleo Diet that you would like to share, post it on the Lakewood and Golden Facebook pages.
First lets discuss a very important concept.
Fact: You can not out train a poor diet, no matter how hard you workout at the gym (trust me I have tried).
If you are not properly fueling your body with the essential macro-nutrients it needs, all the hard work you put in will not translate to results. 80% of body composition (meaning how much body fat you are carrying around) comes down to diet, 10% comes from exercise and 10% comes from your genetic/ethnic background (I am strictly referring to body composition here, not overall fitness and work capacity).
Let’s face it, who doesn’t like a cold beer, a slice of pizza and a scoop of ice cream for a chaser. But if your diet consists of these items (or anything similar), more then once a week it is time to make a change.
Why the Paleo diet?
Why do I beat the drum of the Paleo diet so loudly? Because it works! I have never seen a diet CHANGE LIVES and SAVE LIVES like the Paleo diet can. I speak for myself and countless others. Not to mention the tens of thousands out there blogging about it, writing about it and living it.
It’s not a fad, it’s a revolution (just like CrossFit).



“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups (21 Pull-ups, chin over bar)
10 Hang Power Cleans, 135#(95#)
Clean and Jerk 1-1-1-1-1 all at 75% or add 5# to last time done (6.11.12)
This is a squat clean and a split jerk. Please warm-up with 2-3 sets of 2-3 reps.